Want to run a mile without stopping?
Lace up your shoes and follow these tips from running coaches.
Trust us, you’ll get there!
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running training and products specialist forNew York Road Runners
To date, Zapotechne has nearly 50marathonsand ultramarathons under her belt.
She participated begrudgingly, dragging the distance out as long as she could as she chatted with a friend.
The mile itself is a foundational building block for people who are looking into getting into a running practice.
One mile is a perfect place to start, she says.
Even if youve never run before (or your last track workout was a P.E.
requirement), you’re free to run a mile without stopping if you want to.
But running a mile is an achievable (and noble!)
goal for most people.
You just need patience, perseverance, and a plan.
running training and products specialist forNew York Road Runners
Heres what they had to share.
Thinking about what made you do this can help you refocus and shift your mindset, she says.
Shes also a fan of This is not a raceI run my own pace.
Start with theright running shoes.
This will also help prevent injury, Ward says.
When choosing apparel, pay attention to materials.
When temperatures are colder, wear easily removable layers, gloves, and a hat.
Start slow
One of the most common mistakes that almost all runners make is starting a run too fast.
Warm up
Every run, regardless of the distance, warrants awarm-up.
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Use a walk-run approach
Sometimes people are afraid to walk because they think its somehow cheating, Zapotechne says.
you could continue to increase the running ratio, with the walk staying at one minute or less.
For example, you may use a slower pace or arun-walk approachto cover distances longer than one mile.
He also recommends incorporating interval training, aka speedwork, regardless of your actual speed.
Be patient with yourself.
Everyone is going to progress at a different speed, and thats totally okay.
Keep to your plan and trust the process.
It is going to click eventually.
Gemma Ward, New York Road Runners
7.
Focus on diaphragmatic breathing
Breathing is often what makes people feel that they cannot run, Zapotechne says.
Experiment with different running environments and pick a course that appeals to you.
For example, a more easily attainable goal may be to run a half mile.
Accomplishing that can help you generate momentum toward running a full mile.
If you have a running orfitness watch, thats a great tool, but its not necessary for everyone.
Theres also the analog option of a simple notebook and pen.
The more we practice and stay consistent, the easier it is going to get, Ward says.
By taking that first step, you have already done so much.
One day you will look back and see how far you have come.
Use this time as a way of connecting with them and yourself, Zapotechne says.
Remain patient and flexible
Achieving any running goal is rarely a linear pursuit.
There will be setbacks and bad days, and injuries happen to beginners and pros alike.
Even under optimal circumstances, achieving a running goal takes time, Ward says.
Be patient with yourself.
Everyone is going to progress at a different speed, and thats totally okay.
Keep to your plan and trust the process.
It is going to click eventually.
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